12 Week Beginners Training Routine

Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared for more serious training. It’s essential that you complete a full body routine (like the one in this article) for 12 weeks before starting a split routine.

If you’re new to the gym and working out, head over to our forum and get some advice to make sure you’re on the right path and don’t waste your gym time!

Weeks One to Six: Total Body Circuit Workout

Complete the following on two non-consecutive days per week.

During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for body parts indicated (using a slightly heavier weight on all sets)

Before Start the Exercise

Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike

3 sets of dips 15, 20, 25

3 sets of Chin Ups or Pull Up 8, 10, 12

WEEKS One to Three Exercises:

Bodypart

Exercise

Sets

Reps

Quads/Glutes

Leg Press

1

15

Hamstrings

Lying Leg Curl

1

15

Upper Back

Seated Cable Row

1

15

Chest

Flat Bench Press

1

15

Shoulders

Dumbbell press

1

15

Traps

Dumbbell shrug

1

15

Triceps

Pushdown

1

15

Biceps

Barbell curl

1

15

Lower Back

Back extension

1

15

Calves

Standing calf raise

1

15

Forearms

Barbell wrist curl

1

15

Abdominals

Crunches

1

15

WEEKS Four to Six Exercises :

Bodypart

Exercise

Sets

Reps

Quads/Glutes

Leg Press

2

12

Hamstrings

Lying Leg Curl

2

12

Upper Back

Seated Cable Row

2

12

Chest

Flat Bench Press

2

12

Shoulders

Dumbbell press

2

12

Traps

Dumbbell shrug

2

12

Triceps

Pushdown

2

12

Biceps

Barbell curl

2

12

Lower Back

Back extension

2

12

Calves

Standing calf raise

2

12

Forearms

Barbell wrist curl

2

12

Abdominals

Crunches

2

12

Weeks Seven to Twelve: Split Workout with Increased Intensity.

Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).

Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.

Do sets and reps as indicated.

Rest 60-90 seconds between the sets.

Choose exercise alternates on occasion to work the muscles a little differently